Skill
Two rounds of tabata alternating between
strict pull-ups
plank or handstand hold

We’ll be working through sixteen rounds of twenty seconds of work and ten seconds of rest alternating between strict pull ups and a plank or handstand hold. This combo will be quite an upper body challenge so make sure you are comfortable in a handstand under fatigue if you are going for that option. The pull ups can be scaled using a band or you can can choose to do jumping pull-ups or ring rows. Keep track of your pull up reps if you want to and do your best to hold a quality position in the plank or handstand for the full twenty seconds.

Workout of the Day
AMRAP in 10 minutes
10 alternating devil press
20 medicine ball step ups

You’ll need one dumbbell, a medicine ball and a box for today’s workout. You’ll have ten minutes to work through as many reps as possible of ten alternating devil press and twenty step ups holding your medicine ball. You can hang on to your ball in any way you would like so try out a few options before the workout starts to find what you like best. Do your best to push the pace of the devil press reps and catch your breath on the step ups. Your score will be total rounds plus any extra reps in the next round at the end of ten minutes.

standard: 35/20 lb, 20/20″, 12/8 lb
rx: 50/35 lb, 24/20″, 20/14 lb
sport: 65/45 lb, 24/20″, 20/14 lb
overachiever: 75/55 lb, 24/20″, 30/20 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell and if you happen to have a medicine ball you can use that too! If you don’t something you can step up on to feel free to switch theses reps out for bodyweight or weighted lunge steps. If you’re not feeling the weight today this workout can also be done totally unweighted with regular burpees and bodyweight step ups or lunges.Your score will be total rounds plus any extra reps in the next round at the end of ten minutes. See you on the leaderboard!